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As exciting as the thought of hiking can be is the thought of the possible challenges that one has to overcome when hiking. It is always best that you be prepared, stay alert and be safe, as well as bring all the necessities so you’ll be able to hike with confidence and stay safe on the trail. On top of your priority list is to stay hydrated. If not, it will be easy for you to give up when the unexpected comes and fall short of your expectations for a trekking adventure. Always keep one of the best water bottles for hiking in your backpack so you can sip smartly and stay hydrated even while you are on the go.

You may also need these essential hiking tips so you can pack and hike like a pro.

Here are the essentials to packing for a hiking adventure. Make sure to bring an extra whenever it is necessary. As you will need to carry your backpack most of the time, you also need to make sure that your bag will be light enough that you won’t use so much energy carrying your bag while on the trail.

Clothing

Consider layering as this will create insulation and will keep you warmer whenever the weather becomes colder

wool or synthetic underwear

socks (an extra pair will be necessary)

windproof jacket/anorak or all-weather jacket

hiking trousers

T-shirt and/or light sweater of wool or fleece (bring an extra piece of this as well)

hiking shoes or boots

rain jacket (if your jacket isn’t all-weather)

rain trousers (if your trousers aren’t all-weather)

cap/hat

scarf/neck warmer

gloves/mittens

shorts

Water

Bring a sufficient amount of water. Store it in one of the best water bottles for hiking. You have several options when it comes to the best water bottle for hiking. Consider the material, size, design, as well as other features that gives you the best value for whatever price you will have to pay for the water bottle. Don’t be in a rush when choosing one. Think of it as an investment, so you’ll have to spend enough time to determine if it’s really worth its price.

Food

Pack some hydrating food or energy food that you can munch as you go. Remember that when you hike or do other strenuous activities, you don’t just lose body water, you also lose electrolytes, so it is a good thing to pack food that can also replace the electrolytes like potassium and calcium that you lose as you trek.

Camping gear

If you plan to sleep outside, you will need to bring the following, so you will have a more comfortable and safer rest.

tent

sleeping bag

sleeping pad

portable cooking stove, fuel, and cookwear

matches

plate, cutlery, and cup

Other essential hiking gear

Here are other essential hiking items that you will also need to pack.

first aid kit

map, map case (with pencil and paper)

compass

headlamp/flashlight

extra batteries

whistle

sitting pad

thermos

emergency rations

sunscreen (look for one that provides feel-spectrum protection)

sunglasses (one with UV protection is more desirable)

insect repellent

knife (or a multi-purpose tool)

toiletries

towel

toilet paper

keys

binoculars

camera

transport schedules

GPS

candle

fire starter gear

tarp, bivy, or reflective blanket

boot waterproofing

Stay safe

You may be overwhelmed by excitement as you think about the day you have set for the hike. Remember, however, that to stay safe and get the most out of your hiking adventure, you need to be prepared. Take some time to go through these reminders to stay safe:

Plan your route and inform others about the trail that you intend to take

Adapt the planned routes to your ability as well as your overall health condition.

Check the weather forecasts.

Be prepared for any unforeseen event.

Bring the hiking essentials so you can help yourself and others should any untoward situation happens.

Choose a safer route. Check with the park assistant for trail reminders as well as emergency tracks, and any weather changes.

Always know where you are. Use your map and compass.

When in doubt, ask for help or call for help.

Walk at your pace to conserve your energy.

Take regular breaks to freshen up and allow your body to recover.

Stay hydrated. Remember that hydration should not begin when you start with your hike. It should start even a couple of hours before you set out from home. If you intend to take a more difficult route, you also need to take hydration seriously. Remember that your intent to proceed with your plan may affect your feeling of thirst and your actual hydration needs. To stay safe and hydrated, drink 4-6 ounces of water every 15-20 minutes. You may also need to munch foods that have high water content or a snack bar that will provide energy for your body.

Conclusion

Hiking can be totally exhilarating at the same time fun. You can get the most out of it if you consider these tips that we have provided. It is crucial that you are well prepared and remain calm when the unexpected happens. Do your research, listen to the locals, ask around for related information, and pick hiking trails according to your experience, fitness level, overall health.

Runners are fully aware of the essential role that proper hydration plays, especially during summer. Failing to provide the right level of hydration can affect one’s performance. Experts emphasize that when an individual is dehydrated by as little as 2% of the body weight, performance is impaired. A loss of more than 5% of the body weight, on the other hand, can decrease one’s ability to work by about 30%. To ensure proper hydration, it is best to always bring one of the best water bottles for running.

Keep your water bottle in your gym bag. Better yet, if you can find a water bottle that comes with belt bag, like the URPOWER Running Belt Multifunctional Zipper Pockets Water Resistant Waist Bag. If you have one of this, you are sure that you can hydrate frequently as it comes with two 6 ounces BPA-free water bottles. You should be sipping smartly even when you are running. But don’t just be a casual drinker. Several studies provide guidelines on how to stay hydrated to keep you at your best when running.

Here are some essential hydration tips that you can also apply whenever you need to engage in high-endurance workouts like running.

Pre-hydrate before you hit the road

Remember that when dehydration sets in, your blood will thicken. Remember that the body is 75% water, that even a huge percentage of your blood is water (around 80%). Most of the body functions rely on your fluid intake. If you fail to hydrate well, your body will suffer. As your blood volume drops, your body’s ability to transfer heat is lowered. This causes the heart to beat faster, which, in turn, makes it quite difficult for the body to meet aerobic demands. Later, your performance will be affected and, probably, even your health.

Hydration starts a couple of hours before you need to hit the road, however. If you plan to participate in a more intense running event, like a long run or a competition, hydration coupled with a good nutrition plan should begin even days before the activity, though.

To be at your best while running, experts recommend hydrating a couple of hours before you hit the road. This gives enough time for your body to process the fluids and go to the washroom to flush out any toxins before you hit the road. It is recommended that you take about 16 to 24 ounces of water two to three hours before you run.

What if you did not drink a couple of hour before that. You can still drink at least four to eight ounces of fluid (water, sports drink, and other beverages) 15 to 30 minutes before you head out.

For high-endurance training or workouts, go cold

The American College of Sports Medicine recommends drinking fluids that are cooler than the surrounding temperature. Studies show that cold water and other cold drinks rehydrate faster as they pass through the stomach quicker. When you are doing high-intensity workouts, you want to replace lost fluids quickly. Drinking cold water and other cold beverages will help you do that.

A flavored drink is likewise preferred as this not only tastes better, it will also encourage constant fluid replacement. To add flavor to your bottle of water, you can squeeze lemon juice or a pinch o flavoring to it.

It is also a smart thing to store your drinks in handy water bottles as they will allow you to access your drink without distracting your workout. There are just so many water bottles that come in various designs and features. If you are undecided which bottle to buy or just don’t have any idea which could be one of the best waters bottles for running, just head over to Amazon, and you’ll find several brands with reviews from previous buyers.

Before you head out for a hot run, have some of your favorite sports drinks with crushed ice. You can also freeze a half-filled bottle and just top it off with water or any other fluid before you head out. If you are heading out through a loop, you can place a cooler with some bottles filled with your favorite drinks that you can access once you reach that loop.

Regulate your drinking intervals

A study published in the US National Library of Medicine National Institutes of Health indicates that drinking to thirst and drinking ad libitum (planned drinking) resulted in similar physiologic and perceptual results. As such, the researches recommend drinking ad libitum to allow athletes to focus on training and competition instead of being distracted by the need to evaluate his or her sensations of thirst.

As hydration requirements vary from person to person, it is best that you can note how often and how much you drink during your first runs so that in your succeeding runs you can determine what will work best for you. In general, hydrating every 15-20 minutes is the best thing that you can do. You can set a timer or watch to snooze once it’s time for you to hydrate. Don’t wait to feel thirsty as, by that time, you might actually be already dehydrated.

But you don’t have to drink more than what your body can actually handle. Instead of boosting your energy, overhydration may actually cause a serious condition known as hyponatremia. This happens when your sodium levels become so low because of the excess water that your body holds. Greater than 135 mmol/L (135 mEq/L) of sodium level in the body falls into this category. Acute hyponatremia requires hospitalization and may cause seizures, and coma.

For an hour or less of scheduled run, you may just need to drink six ounces of water every 15 to 20 minutes. For a more intensive run, however, you may want to drink a sports drink.

Drink as you end your run

You still need to hydrate after running. Your water requirement will vary, as indicated earlier. Generally, about 8-24 ounces of fluids will be enough.

Conclusion

Remember to hydrate before, during, and after a workout to stay fit and perform your best any time you need to exercise or do intense workouts like running. Don’t forget to bring one of the best water bottles for running to be your constant reminder to get hydrated.

The Athlete’s Foot in Raleigh’s Cameron Village, Garner Station, and in Durham’s Parkway Plaza are franchise stores under local ownership. This allows customization of each store to fit each market’s needs.

Our Cameron Village location is well known for its FitPrint System and expertise in running and stability shoes. All staff members are thoroughly trained to deal with all levels of runners and walkers as well as our clients with specific medical needs. Our use of several major brands of technical running shoes and inserts as well as extensive size ranges allows us to customize the fit for most every individual’s needs.

The Athlete’s Foot at Garner Station is the second store opened in our family. This store’s featured products are more fashion oriented. Although the staff is knowledgeable on proper fitting techniques, a large majority of inventory is dedicated to the latest in fashion trends. In addition to the “latest” releases, Garner Station also carries our staple selection of running/technical shoes and orthotics.

The Parkway Plaza store in Durham is our newest location. Currently, the South Square area location is a hybrid of the two Raleigh stores. It offers similar fitting and medical services similar to Cameron Village, but also stocks an array of Limited Edition shoes typical of Garner Station.

Feel free to stop by any location to satisfy YOUR specific needs. If you have questions about inventory or product availability, please pickup the phone and call.